EMOM
Even:10 w/65#, 8 with 60#, 7 with 60#, 10 w/55#, 8 with 55#
Odd: jumping pull ups
(thanks for being my partner Judy! It was fun–and I hope I don’t post anything
this time that will make Sydney and Meredith crack up–you know what I am talking
about girls!!!!!)
Wod 11:30 rx
10 bench w/ 85#
5 strict pull-ups w/ blue band
Wod 13:23
Bench/chin up combo
Narrow grip – 8 @ 95#
Chin ups – 8 reps
—
Wod. Rx’d.
9:05
Bench w/20 dumbells
Chin ups 5-5-4-4-4
WOD RX 10:38
Rx’d 12:43
20 mile run in 2:47 (8:20 pace)
bench – 155
chin up 3-3-2-2-2
WOD Rx
8:53
Bench-115
Chin ups
10 10 8 7 8
WOD RX
8:21
Bench: 2rds + 8 reps @ 165#, 2 reps + 2 rds @ 135#
Chin-ups: 3 rds of 5 strict
Arrow pull-ups: 2 rds of 4 total (2 each arm)
Wod w/ 45# kbs & 400m row
11:46
Hollow rocks
Man that was tough for me today!
EMOM for 10 Minutes
Even: 10 Bench Press @ 135#
Odd: 10 Strict Chin-ups
WOD
As Rx’d
Everything unbroken
Time: 7:59
Emom:10 bench @ 115# / 7 strict chin ups
WOD RX: 9:24
Plus core dvpt
EMOM x 10 min
Even- 10 bench press @ 95#
Odd- 6 strict chin-ups
WOD as rx’d w/400 m row (everything unbroken)
8:54
Core Development
EMOM X10
10 bench @115#
10 strick chin ups with green band
WOD rxd
13:37
Core development
Great pic, Alonso! Looking good!
95lbs on bench for first three rounds, moved up to 115 for 4 and 5.
Chin ups 8, 8, 8, 5, 5
WOD RX 9:16
10 bench @85# x5
5 strict chin-ups
WOD as Rx’d:
9:12
The last run felt pathetic.
Great job, 9:00am! Fun to spend the morning with you lovely people!!
Row 1 minute max calories x 3 (rest 3 min. btw rounds)
Rd 1 – 34 cal @ damp 10
Rd 2 – 31 cal @ damp 5
Rd 3 – 29 cal @ damp 1
Rest 3 min.
14 cal row for time – 0:24 sec.
7min AMRAP:
-7 Sumo Deadlifts (245#)
-7 Box Jumps (24″) Games Standard
-14 Russian KBS (70#)
-14cal Row
3 rounds
Rest 2min
“FINISHER”
-1min max Russian KBS w/WOD w = 31
Rest 5 min.
Row 10000m
42:40
Dang, Connor!!! You’re a beast!!
EMOM
Even:10 w/65#, 8 with 60#, 7 with 60#, 10 w/55#, 8 with 55#
Odd: jumping pull ups
(thanks for being my partner Judy! It was fun–and I hope I don’t post anything
this time that will make Sydney and Meredith crack up–you know what I am talking
about girls!!!!!)
WOD w/25# KB, jumping pull ups
13:59
Great picture, Ryan!!
EMOM for 10:
10 DB bench w/ 25’s
5 strict chin-ups
MOD WOD w/ 12 ring rows, 21 walking lunges w/ 50# SB & 400m run
11:40
Great job, 10am!
Bench 95#
8 chin ups
Emom 10 min
Wod rx
9:44
Bench @135
Chin-ups: 5 sets of 10
WOD Rx: 8:39
BP@ 165
10-10-10-10-5
Strict Chin Ups
10-10-(7+3)-(3+2)-(3+2)
wod
12:02
archer, not arrow